Rodja's XF Log-Rd 3 ETA: 8/10

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    Rodja's XF Log-Rd 3 ETA: 8/10


    This is going to be my 3rd run with XF, but I am adding not 1, but 2 twists.

    Twist #1: instead of running it at 4/day for 50 days as recommended, I will be using it at 6/day for 50 days (3 bottles worth). As an FYI, the other times with XF, I ran them at 4/day for 50 days.

    Twist #2: I will adding in 6 caps/day of Mass FX Max for 40 days (2 bottles).

    Not really a twist, but I will also be using Napalm for 3 weeks on/1 week off, rotating bottles with clen every week while "on."

    The rest of the arsenal:
    100mg of forskolin
    20g BCAAs (Xtend and bulk Leucine)
    3 scoops Poseidon
    50g WMS
    25g SuperCarb
    3 AP
    200mg Magnesium
    1 Pslin

    I have been using this as my staple stack for a while now, so I know how I react to them and their efficacy on me. My routine will not change from what I have been doing for several months now, which is;
    Mon-Arms/Delts, cardio
    Tue-Lower/Core, BJJ (maybe)
    Wed-Conditioning
    Thur-Chest/Back, BJJ (maybe)
    Fri-Off
    Sat-MMA, Power/Core
    Sun-Off

    I do a moderate volume (9-12 sets), moderate rep (8-12), but every set is done to almost failure. This would probably something most would peg as "overtraining," but I have made consistent strength gains using this method. I haven't lifted in almost 3 weeks due to my last fight and taking a much needed and earned week off, so I am raring to get back in there. My main emphasis is to increase my delts, so I do them 2x/wk EoW to increase the overload.

    Macros will be roughly 225g protein, 400-450g carbs, 60-80g fats and total kcals will be somewhere in the 300-3300 range, except on Sunday when I tend to eat whatever my little heart desires. My overall goal is to increase my core lifts and have a solid recomp. If I add 5 lbs of LBM and lose 2 lbs of fat, then I will call this a winner.

    I will record my training for next week and then I will take baseline body comp numbers on 8/10. I figure next week will be my get back in the game week and it wouldn't be a fair assessment to start already.
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    Rodja,

    I have seen you post before, but haven't commented. Props for taking part in MMA (outstanding athletiscm). Forgive me if this sounds naive, how long have you been involved in MMA?

    Regarding your cycle, everything has been articulated especially well. The X-Factor alongside Mass FX will be great. Incidentally, I have just tweaked my X-Factor/Activate Xtreme cycle to run longer (75 days) and include Mass FX for the last 28 of the cycle.

    In particular, I applaud your effectors to find what suits your body. Similar to you, I have had to add more volume (while working to failure) to ensure strength and lean body mass gains.

    How would you describe your experience with X-Factor the last time you used it (gains/sides etc.)?

    Lastly, what are you goals for this cycle?

    Work hard!!!
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    I have been involved in MMA since about January '06. I trained mainly BJJ for the first year and have been working mainly on my striking since last September. The first time I ran XF, I was initially a little disappointed. I only gained 3 lbs, but still got some solid strength gains. However, when I looked back at the assessments, I realized that I had actually gained 7 lbs of muscle and lost 4 lbs of fat. Pretty damn amazing in 50 days without AAS. The second time, I did not get the results I hoped for, but there were too many outside factors on my training at that point and some injuries along the way as well. Strength gains were amazing, though, so it still helped out immenesely in an area that I highly emphasize.

    My goal for this cycle is to lose about 2-3 lbs of fat and gain 5 lbs LBM. I am in a small hiatus from MMA because I am about to start grad school, but I will be able to train 1-2x/week to at least keep my technique solid.
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    im looking to run xfactor to help me lean out. I will keep a close eye on your progress here as I know you will keep with it.
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    Quote Originally Posted by Rodja View Post
    I have been involved in MMA since about January '06. I trained mainly BJJ for the first year and have been working mainly on my striking since last September. The first time I ran XF, I was initially a little disappointed. I only gained 3 lbs, but still got some solid strength gains. However, when I looked back at the assessments, I realized that I had actually gained 7 lbs of muscle and lost 4 lbs of fat. Pretty damn amazing in 50 days without AAS.
    Those results, in my opinion are outstanding! Most people can easily put on mass or cut successfully if it is done right (relative, right?!). The hardest is to shed fat and gain muscle simultaneously, IMO of course.

    Quote Originally Posted by Rodja View Post
    The second time, I did not get the results I hoped for, but there were too many outside factors on my training at that point and some injuries along the way as well.
    Too funny. Actually, I am in a similar situation. I tried X-Factor once before, with, IMO lack luster results. Hindsight suggested that I give it another goal. After consulting with jjohn and problem solving a bit, I believe that I had redressed the the "possible" impediments to my X-Factor success. There is simply too much evidence behind X-Factor for it NOT to work. So, here I go again!

    Quote Originally Posted by Rodja View Post
    I am in a small hiatus from MMA because I am about to start grad school, but I will be able to train 1-2x/week to at least keep my technique solid.
    Congratulations on making it to Grad school. Enjoy every moment of it! I will be completing my graduate degree this fall. My thesis was nearly completion (95 pages in) when my advisor suggest I publish under a different format?!? To make a long story short, it has not been a year...so I am signing up to take the comps in the fall!!! The university did not have comprehensives when I began the program, SO I AM ESPECIALLY glad that they now exist (I am a good test taker).
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    Good luck on this run man, will be watching. XF has been something interesting to look at myself.
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    Quote Originally Posted by spiderduncan View Post
    Those results, in my opinion are outstanding! Most people can easily put on mass or cut successfully if it is done right (relative, right?!). The hardest is to shed fat and gain muscle simultaneously, IMO of course.
    I knew that I had gotten leaner, but I did not realize how much of a difference it had on my body comp until I looked back on the numbers from beginning to end on the cycle. Doing this is a must, or at least should be for everyone, because there are a lot of times when you are making solid gains and may not be aware of it. I usually do this every 3-4 weeks anyway to see if I am getting too heavy (I don't get above 10%BF at any point throughout the year).

    The only extra supplement I was taking outside of the basics was 90-100mg of forskolin. I remember reading about the synergy between the two and I am a big believer in them. I have finally learned how to have a solid recomp by being patient with my training and eating only slightly above maintenance kcals (200-300 kcal excess).

    I also believe that this method also helps the muscle to mature in a better fashion and leads to a better quality of LBM gains.
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    Quote Originally Posted by Rodja View Post
    I knew that I had gotten leaner, but I did not realize how much of a difference it had on my body comp until I looked back on the numbers from beginning to end on the cycle. Doing this is a must, or at least should be for everyone, because there are a lot of times when you are making solid gains and may not be aware of it.
    That is some solid advice! I am due to a caliper check at the end of this week. Isn't it great when you are pleasantly surprised by the recomp effect? The first time I was surprised by the recomp effect was when I was taking Jungle Warfare (not happy as some are stating that it is a prohormone) and the second time involved AP/Pslin/PowerFULL.

    Quote Originally Posted by Rodja View Post
    The only extra supplement I was taking outside of the basics was 90-100mg of forskolin. I remember reading about the synergy between the two and I am a big believer in them.
    Interesting advice! Where you taking a supplement that contained forskolin, or did you purchase bulk? I have tried lean xtreme by DS and am happy to say that forskolin does not adversely affect my stomach, so perhaps I should give it a go?!
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    Quote Originally Posted by spiderduncan View Post
    That is some solid advice! I am due to a caliper check at the end of this week. Isn't it great when you are pleasantly surprised by the recomp effect? The first time I was surprised by the recomp effect was when I was taking Jungle Warfare (not happy as some are stating that it is a prohormone) and the second time involved AP/Pslin/PowerFULL.



    Interesting advice! Where you taking a supplement that contained forskolin, or did you purchase bulk? I have tried lean xtreme by DS and am happy to say that forskolin does not adversely affect my stomach, so perhaps I should give it a go?!
    Just the bulk powder. I took between 25-50mg, 2-4x/day. I worked up to it from 50mg/day.
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    First day back since 7/14


    8/4-Arms/Delts

    Push-Press-2x155x10
    Cambered Curls/Side Laterals-2x95x10/2x30x12
    Smith CG-2x205x10
    Hammer Curls/Pressdowns-2x45x10/2x160x12
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    DC Stretches

    I had a really good session today. I knew my numbers would be down, but it has been 3 weeks since I last lifter and my diet last week was atrocious (I drank Tuesday-Sunday and didn't eat enough protein). That being said, I still had a great pump and felt solid mentally. I really kicked it up once I got to the hammer curl/pressdown super set. My weight is about 182, but it is a sloppy, blurry 182. I will take my body comp next Monday when I start the stack (hopefully, it is here by then).
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    Quote Originally Posted by Rodja View Post
    Just the bulk powder. I took between 25-50mg, 2-4x/day. I worked up to it from 50mg/day.
    Thanks!

    I had to assume, but, where do you buy your bulk powder from? Have you always used bulk, or did you start with product that contained forkolin?

    Also, I read a the summary to a few abstracts regarding Forslean (20% forskolin) and it seems like a solid product.

    I have 3 bottles of Drive and RPM sitting in the bottom of my referator just waiting to be used! Not yet...
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    Questions:

    1. Have you eaten whole eggs before in larger quantities (at least 6 or more whole eggs per day)? How would you compare it to supplementing AA?

    2. Do you cycle your forskolin?

    3. Have you had success gaining LBM with that macro split in the past? Looks low in protein, high in carbs, and low in fat, even with your high volume activity level. But overall if it works it works. Just curious though.

    4. Dumb and lazy question but how much AA is in 6 caps of XF?

    Overall a pretty solid natty stack with the massfx, forskolin, and XF. I'm assuming the napalm is just being used as an effort to reduce BF gain while lean bulking?
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    Quote Originally Posted by Royd The Noyd View Post
    Questions:

    1. Have you eaten whole eggs before in larger quantities (at least 6 or more whole eggs per day)? How would you compare it to supplementing AA?

    2. Do you cycle your forskolin?

    3. Have you had success gaining LBM with that macro split in the past? Looks low in protein, high in carbs, and low in fat, even with your high volume activity level. But overall if it works it works. Just curious though.

    4. Dumb and lazy question but how much AA is in 6 caps of XF?

    Overall a pretty solid natty stack with the massfx, forskolin, and XF. I'm assuming the napalm is just being used as an effort to reduce BF gain while lean bulking?
    1. I usually eat 4 whole eggs a day and there is no comparison between them.
    2. Yes, I cycle my forskolin usually at 12 on/4 off
    3. I have been able to slowly add LBM with my diet, which is all I can expect. I have always been a high-carb person (I used to run cross-country in HS) and my protein intake is ~1.2g/lb and I also supplement with BCAAs. I don't eat a lot of fat because it makes me sluggish and more difficult to eat as many carbs as I need. LBM is not my primary concern, strength is, and I have made probably the best strength gains of my life this year. I look back at my logs from January and there is a huge difference in many, if not all, of my lifts.
    4. 6 caps of XF=1500mg of AA.
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    Quote Originally Posted by Rodja View Post
    1. I usually eat 4 whole eggs a day and there is no comparison between them.
    2. Yes, I cycle my forskolin usually at 12 on/4 off
    3. I have been able to slowly add LBM with my diet, which is all I can expect. I have always been a high-carb person (I used to run cross-country in HS) and my protein intake is ~1.2g/lb and I also supplement with BCAAs. I don't eat a lot of fat because it makes me sluggish and more difficult to eat as many carbs as I need. LBM is not my primary concern, strength is, and I have made probably the best strength gains of my life this year. I look back at my logs from January and there is a huge difference in many, if not all, of my lifts.
    4. 6 caps of XF=1500mg of AA.
    Good info on the diet. Wish I could munch that much without bloating!

    In regards to eggs I think something like 12 extra large eggs contain 1.5g's of AA so you would have to eat quite a few more to compare. You should test that out after this experiment and let us know how it compares.
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    Quote Originally Posted by Royd The Noyd View Post
    In regards to eggs I think something like 12 extra large eggs contain 1.5g's of AA so you would have to eat quite a few more to compare.
    Where did you find AA content of eggs. Just curious...


    Since starting my X-Factor cycle I have been comsuming 4-6 whole eggs per day.
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    Quote Originally Posted by Royd The Noyd View Post
    Good info on the diet. Wish I could munch that much without bloating!

    In regards to eggs I think something like 12 extra large eggs contain 1.5g's of AA so you would have to eat quite a few more to compare. You should test that out after this experiment and let us know how it compares.
    My main concern is if the AA is destroyed in the cooking process. I can eat that many carbs mainly because I got the lucky end of the genetics stick and I also make sure to eat at least 5 servings of produce and aim for 7. This has been one of the major points, along with food pH, of emphasis for me this year and I honestly believe that it is the main reason why I have had such a good training year.
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    4/5-Lower, Core
    Deadlifts-365x2, 385x1, 395x1, 400x1
    Uni LP-3x225x10
    Weighted Crunches/Trunk Rotations-3x120x30/3x75x10

    I was much stronger during this session that I expected. I have not done deadlifts in over a month and I am still refueling from my week of madness last week. This was also the first time I have done any direct leg work in many months...maybe even this year. My left knee feels good, but I am very hesitant to do a lot on it. My weight is right around a solid 185, but not too sure what my BF% is since I am holding a sh!tton of water still. I have everything in my possession for this cycle, so it will officially start on Monday.
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    Quote Originally Posted by spiderduncan View Post
    Where did you find AA content of eggs. Just curious...


    Since starting my X-Factor cycle I have been comsuming 4-6 whole eggs per day.
    Read here:

    Arachidonic Acid: X-Factor vs Egg Yolks?
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    Quote Originally Posted by Rodja View Post
    My main concern is if the AA is destroyed in the cooking process. I can eat that many carbs mainly because I got the lucky end of the genetics stick and I also make sure to eat at least 5 servings of produce and aim for 7. This has been one of the major points, along with food pH, of emphasis for me this year and I honestly believe that it is the main reason why I have had such a good training year.
    I hear ya on the AA. Although I believe there was one study showing AA in other foods (meats) and it being relatively stable even after cooking.

    Any chance of posting a sample of your diet? Also how do you go about achieving food pH?
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    Here is a rough outline of my diet:

    Meal #1
    4 eggs (2 whole egg, 2 whites)
    5 pieces turkey bacon
    1.5C Organic Multi-Grain Cereal
    1 oz Raisins
    8 oz 1% milk

    Meal #2
    Turkey or Tuna Sandwich
    Apple

    Meal #3 (pre-training w/ pslin taken ~20-25 minutes prior)
    20g BCAA
    60g WMS
    25g SuperCarb
    2 Scoops Poseidon

    Meal #4 (Post-lifting)
    40g Whey
    1.5 C Basmati Rice
    Banana or Raisins

    Meal #5
    6 oz Chicken
    1 C Basmati Rice
    2 C Veggies (Green Beans or Broccoli)

    (Before 2nd training session, I take some sort of stim, usually HEAT and chocamine)

    Meal #6
    4 eggs (2 whole, 2 whites)
    20g whey
    10 oz Red Potatoes
    Fruit

    Meal #7
    30g Casein
    1 oz Cheddar or Colby-Jack Cheese
    1 XF
    200mg Magnesium

    Macros
    ~225g protein, ~450g carbs, ~45g fat
    ~3100 kcals

    The food pH is something I stumbled across a year ago and it goes against many of the BBing staple foods.

    John Berardi - Covering Nutritional Bases
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    Ahhh! I actually read that Berardi piece when it first came out and practiced some of its principles for a while. Need to re-read it though as I barely recall the concepts. Thanks for the linkage.

    All those carbs look good.
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    Quote Originally Posted by Royd The Noyd View Post
    Reps!
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    Ahh, gotta love that feeling you get from the first day back from deadlifts. My entire posterior is retardedly sore because I went much heavier than I expected. I only planned on doing 2-3 sets of triples, but I just love the feeling of doing a ME single. Today will just be a cardio day, which will come from sparring/MMA this evening. I had a huge breakfast today (21g fat, 120g carbs, 45g protein) to start fueling for tomorrow's chest/back session. I lose strength in my chest the fastest, so it will be interesting to see what weight I can put up tomorrow.
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    Do you ever do DE deadlift days for speed? Never tried those...are they even practiced in Westside training?
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    Quote Originally Posted by Royd The Noyd View Post
    Do you ever do DE deadlift days for speed? Never tried those...are they even practiced in Westside training?
    Do them on Saturday. Very good for technique.
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    8/6-MMA

    Today was just an easy sparring/grappling session at the dojo. I did 2, 5-minutes rounds of sparring and then 5 grappling matches. Felt good to be back on the mat, even though I can already feel a huge difference in my cardio. It's amazing how much of a nosedive it takes in sucha chort period of time.
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    8/7-Chest/Back

    Dips-BW+70x8, BW+80x6
    BB Rows-245x12, 2x275x12
    Flat Flys-40x12. 2x45x10
    Pull-Ups-3xBWx6+2
    HS Incline Press-2x90x8
    HS Uni Neutral Grip Row-160x10, 170x8

    DC Stretches

    Great training session. My strength was much higher than I expected and I seemed to get stronger as the session progressed. I felt really good and I wanted to do more, but I ran out of time. I'm feeling really good physically and that week off was exactly what I needed to recharge mentally.

    The fun begins on Monday...
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    Day 1

    Arms/Delts

    HS Shoulder Press-100x10, 105x7+1 (10 sec neg)
    Smith CGBP-225x8, 235x6
    Cambered Curls/Side Laterals-105x10, 110x8/2x35x12
    Lying Extensions-95x10, 100x7+1
    Pressdowns/Hammer Curls-2x160x12/2x50x10
    Facepulls/High Cable Curls-2x120x15/40x10, 50x8
    Cable Laterals-30x12

    DC Stretches

    Took my first dose of the MFX and XF with breakfast (2 caps of each). This was a great WO. Great intensity and pump; so good that I felt very nauseous about halfway through my session. Strength was solid, but I am still regaining my muscular endurance on many lifts. Didn't take my body composition today because my usual gym was not open.
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    Ain't it beautiful? FYI, one of the Napalms is normal and the other one has a little secret sauce in it (and it's not clen).
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    Capsaicin?
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    Quote Originally Posted by Royd The Noyd View Post
    Capsaicin?
    Nope. The RK were added to replace the cap. This is an experiment by me to test a theory that I have.
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    Hmmm, I have a couple more guesses but I dont want to ruin your surprise. I've actually thought of a couple other ideas myself to add to napalm but never pulled the trigger and now the bottle is only a quarter full.
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    Quote Originally Posted by Royd The Noyd View Post
    Hmmm, I have a couple more guesses but I dont want to ruin your surprise. I've actually thought of a couple other ideas myself to add to napalm but never pulled the trigger and now the bottle is only a quarter full.
    It's little outside the box and I am really just taking advantage of the localized delivery; any fatloss on top of that is just gravy.
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    8/12-Cardio

    Today is usually my lower body day, but I am an idiot and left my gear at my usual gym, which does not re-open until tomorrow. I basically will just switch today with Wednesday and vice-versa.

    2.5 miles~18 minutes

    This was a horrible time by my standards, but I have not done any cardio since the week of my fight (about 3 weeks ago). It was also more humid than usual, so I am not too concerned. My cardio is the thing that I can regain the fastest because I am built for endurance sports much more than anaerobic sports. I did have a close call with the forskolin towards the end of my run, but I made it just in time...thank God.
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    8/13-Lower, Core

    Deadlifts-365x2, 385x1, 395x1, 405x1, 410x1
    Unilateral LP-2x2 per sidex10
    Box Jumps-3x40"x5
    Glute-Ham Raises-3xBWx5
    Hanging Leg Raises/Halos-3x15/3x25x16

    This was a good WO and the first time that I have done some extensive leg work in a long, long time. It was hard to keep the pace up without fainting afters deads (I started seeing spots after my last single). I did a body comp assessment today and I was at 10.5% at a weight of 183, which is way too high for me. I hope to get to 185 by the end, but to reduce my BF% to 7-8. It's not the easiest thing in the world to have a solid recomp, but I have done it before and I will do it again.
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    8/14-Chest, Back

    BB Rows-275x12, 295x10
    Flat BP-185x5, 190x3
    HS Unilateral Underhand Pulldowns-135x8, 135x6+2
    Incline Flys-3x45x12
    HS Unilateral Neutral Rows-170x10, 195x8+2 (P.R.)
    HS Incline Press-90x10, 95x8+2
    Neutral Grip Pulldowns-2x150x10
    Dips-BW+45x10, BW+45x7+2
    Pullovers-2x50x12
    Flat Flys-40x12, 40x12 (30 sec stretch)

    DC Stretches

    This was a amazing WO. I changed my dosing schedule on the MFX and took 2 ~45 minutes prior to training and I noticed a nice rush in aggression and focus. Strength was solid and almost to my level of last month, which was my highest all-around strength level ever. I would really like to get 315x8 on BB Rows and 225 on BP, but I am not going to risk injury along the way. For some reason, my right tricep was tender and it hurt on the eccentric motion on back work. As expected, my lower body and core were wicked sore during this session, but nothing crippling. I am still nursing a minor rib injury from my fight, so I am really trying to avoid exacerbating it.
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    Great rows for your weight man.
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    8/16-Power, Core

    Dynamic DL-4x245x3 (15 sec rest)
    Clean and Press-3x145x5 (20 sec rest)
    Dynamic BP-5x125x3 (15 sec rest)
    Crunches/Leg Lift w/ Hip Thrust-3x50/3x15

    3, 5-minute Rds Heavy Bag Drills

    Solid WO with good focus and aggression. The MFX has started to kick in from a training stand point, but hard to tell from an aesthetic POV. The additional forskolin has started to lean me out especially in the mid-section. I haven't started using the Napalm on my abs, yet, but I have been using the secret sauce on chest. My weight is around 183, but I am feeling stronger and I can see the extra tone in my muscles. My strength levels are close to where I was, but I hope to add some weight to my BP, Deads, Clean and Press, and Dips. I am crazy sore from my training on Wednesday and Thursday, but I doubt it is from the AA, yet.
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    8/18-Arms, Delts

    Push-Press-2x185x6
    Smith CG-235x10, 245x7
    Cambered Curls/Side Laterals-105x10, 115x8, 95x12/2x35x12, 25x12
    Overhead Cambered Extensions/Hammer Curls-2x85x10/2x50x10
    Pressdowns/HS Preacher-2x180x12/2x90x10
    Smith Wide Upright Rows-2x115x10
    Cable Underhand Ex/Rear Flys-2x30x12/3x30x12
    Concentration Curls-2x30x10

    DC Stretches

    Fantastic WO from start to finish. I had a pump after my first sets on each lift and it only got better as the session progressed. It was almost to the point where it was painful in my biceps and medial delts. I also had a nice rush of aggression from taking the MFX about 30 minutes before I started lifting. I didn't hit any P.R.'s from this WO, but it was still a hell of a session. Hopefully, the XF will kick-in a little faster since I am taking 6 gels/day instead of the normal 4.
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    8/19-Lower, Core/Cardio
    Deadlifts-365x1, 385x1, 405x1, 415x1
    Front Squats-3x135x8
    Glute-Ham Raises-3xBWx8
    Unilateral LP-180x12, 200x10
    Hanging Leg Raises/Halos-3x15/3x35x16

    3 minutes jump rope
    3, 5-minute rounds heavy bag

    Avg HR~162

    Solid training session although I started to run out of gas towards the end. This was the first time that I have attempted any sort of squat since about February due to a patella tendon issue and my knee was almost pain-free. I am going to be very careful not to aggravate it, though, especially since AA is a pro-inflammatory. I am also feeling the increase in aggression from the MFX about 30 minutes after I take a dose. I have pics that I took Monday that I will post later this week.
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